Treadmills are machines that put your health back on track. If you rent treadmill, you could work better to improve your lifestyle than gyms. But to achieve the maximum health benefits out of the fitness equipment, you need to make your treadmill workouts count. Running on treadmills is tempting but following the right tips is important for a safe treadmill run.
So if you are thinking to make your workout count on the treadmill, here are some tips to get you started:
- Warm-Up Before You Step on
Warming up before you jumpstart your treadmill workout is a no-brainer. But most people tend to skip it. Don’t undermine its importance. A little warm-up before you exercise readies your muscles for the workout and raises their temperature that helps in achieving efficient workouts. Do at least a five-minute jog before you pick up the pace on the treadmill to make your muscles ready for the workout and avoid cramps later.
- Use a Slight Incline to Push Your Limits
Though initially, you could keep your incline to zero, still, as you advance, it’s better to move out from this zone to 1 and 2. Reason? It’s because working at zero incline is fairly too easy. You need to push your limits to get the most out of your runs on the treadmill. You could even switch between the incline levels as a part of interval training to build more endurance and stamina in a less span of time.
- Refrain from Holding Handrails
Handrails are there to support you while you get on and get off of the treadmill in a safe way. But that doesn’t mean you should hold it even during the workouts. If you grab the handrail during the treadmill run, it will force your body to lean over which is not the right posture for running. The uneven posture during running on a treadmill puts unnecessary strain on your neck, shoulders and back that could result in pain and health problems.
- Hydrate Yourself Enough
Just like outdoor running, you need to hydrate yourself during treadmill workouts. Understand that running on the treadmill drains more water out of your body than running outdoors. So you should be ready to make up losses. It’s better to keep a water bottle near your reach that you could sip every 20 minutes to get yourself going during treadmill workouts.
- Cool Down Before You Step Out
Most treadmill runners tend to jump out of the treadmill as soon as the timer hits. But that’s not the right way to complete the runs. The complications could result in a dizzy feeling or light-headedness as your blood pressure rate drops instantly due to the sudden stop you make. It’s risky for your health. The safest practice is to let your body cool down before you step out of the treadmill. Keep at least the last 10 minutes to wind up slowly.
The Key Takeaway
Whether you are working out a treadmill or cross trainer on rent, it’s crucial to follow rules to gain the most out of your runs. Skipping away from the treadmill workout rules isn’t an option and comes with complications that you might want to avoid. Make sure you start your treadmill workout sessions with a warm-up, use inclines to push your limits, hydrate yourself and cool down before you step out of the treadmill to make your run efficient and gain health as a reward.